6 Ab Exercises (uye 7 Pro Zvakavanzika) zveiyo Yakasimba Core

Zvemukati

• 7 Mazano Ekuita Mudumbu Rakasimba
• 1. Sarudza Kusiyana Pamusoro peReps
• 2. Kanganwa iyo ″ Upper Vs. Lower Abs" Idea
• 3. Batanidza Pelvic Yako Floor
• 4. Shanda Yako Abs, Kwete Mutsipa Wako
• 5. Vhura Dumbu Rakasimba Nerubatsiro rweCardio
• 6. Gadzira Abs Yako Shanduko Workout
• 7. Ziva Nguva Yokuzorora
• 6 Maekisesaizi Akasimba-Mudumbu Iwe Unogona Kuita Chero Kwese
• 1. Dzvanya uye Ramba
• 2. Helicopter
• 3. Maoko Enguva
• 4. Kutenderedza Clock
• 5. Vanoridza mhere
• 6. Tevera Triangle
• Ongororo ye

Ngatizvitarisei izvi: Standard abs kurovedza sema sit-ups uye crunches zvishoma zvechinyakare uye zvakanyanya zvemberi-tisingataure, hapana huwandu hwemakanda kana ab kufamba anoshandura dumbu rako kuva J. Lo's. Zvakawanda zvinopinda mune zvakaita dumbu rako senge mhasuru pachadzo (ona: genetics, chikafu, chimiro chemuviri, nezvimwewo). Uye, apo isu tanga tichichiva matanhatu-pack abs, iwe unogona kusimba uye kukwana uye kuda muviri wako pasina ivo.

Izvo zvakati, munhu wese anogona kubatsirwa nepakati nepakati-yakasimba, iyo, hongu, inogona kukonzera dumbu rakasimba. Kana iwe uchida kuvaka yakasimba kiyi (uye tora ese asiri-eesthetic mabhenefiti anouya nayo) funga aya matipi uye akasarudzika abs maitiro ayo anokubatsira iwe kusvika ipapo.

7 Mazano Ekuita Mudumbu Rakasimba

Usati watanga, varairidzi vepamusoro, varairidzi uye varapi vemitambo-zvemitambo vari kuita yakasimba dumbu ngano:

1. Sarudza Kusiyana Pamusoro peReps

Kuti uwane mhedzisiro, sanganisa marongero eako abs anofamba panguva yega yega yekurovedza muviri, uye chinja maitiro ako mavhiki matatu kusvika mana ese. (Iyi maminetsi gumi nemaviri pamba-yakasimba dumbu maitiro ndeimwe sarudzo yekukanda mukutenderera. paAuburn University Montgomery.

2. Kanganwa iyo ″ Upper Vs. Lower Abs" Idea

Zvose isheti imwe yemhasuru: rectus abdominis. "Kana iwe uchinzwa iyo yepamusoro abs ichishanda, hazvireve kuti yepazasi abs haina kuroorwa," anodaro Alycea Ungaro, muridzi weReal Pilates muNew York City uye munyori we Pilates Chipikirwa. Kwamunonzwa iwe zvinoenderana nekutama's anchor poindi. Semuenzaniso, makumbo anosimudza anobata zvimwe zvechikamu chepasi sezvo muviri wako wepamusoro uri pasi. (Yakabatana: Abs Workout yeiyo Flat Dumbu uye Yakasimba Core)

3. Batanidza Pelvic Yako Floor

Kuti unongedze yako abs zvakanyanya zvinobudirira, simbisa yako epelvic pasi tsandanyama. "Tsandanyama idzi dzinobatsira yako yakadzika yekuita maekisesaizi nemazvo," anodaro Olson. Shingairira kuvabatanidza nekukweva zvinyoro-nyoro dumbu rako kumusana kwako. Isa ruoko rumwe padumbu rako; urikusunda chiuno pasi pane kudhonzera mhasuru kumusoro uye mukati, uchinyengedza dumbu rako rekurovedza muviri kwakazara.Itai kuti tsandanyama dzibatane paunenge uchishanda abs.Mamhasuru akasimba epelvic-floor anokubatsirawo kuti udimbure simba rako repashure pemimba.

4. Shanda Yako Abs, Kwete Mutsipa Wako

Ita seune orenji wakaiswa pasi pechirebvu chako kuti usunungure kushushikana panguva yekufamba kwakasimba kwemudumbu senge bhasikoro crunch. Kana kudzvanya zvigunwe zvako muzasi memutsipa wako uye zvipe yakanaka yemutsipa massage uchipeta. Rimwe zano: Kumisa mhasuru dzemutsipa kubva pakukaka, isa rurimi rwako zvakasimba padenga remuromo wako paunenge uchipwanya. (Inoenderana: Aya Ndiwo Ekupedzisira Ab Workout Mafambiro, Maererano Nevarairidzi)

5. Vhura Dumbu Rakasimba Nerubatsiro rweCardio

Zvese zviitwa zvepasirese zviri pasi hazvireve chinhu kana paine rukoko rwemafuta iwo ab mhasuru akarara pasi. Kana iwe uchinyatsoda kuona yako abs, tarisa kwemaminetsi makumi mashanu nemashanu e cardio kupisa macalorie, katatu kana kashanu pavhiki. "Unofanirwa kupisa mafuta emuviri kuburikidza nekugara uchirovedza muviri kuti uone simba rakasimba," anodaro Olson. (Psst ... heano zvikonzero zvinomwe zvaunogona kunge usiri kurasikirwa nemafuta emudumbu.)

6. Gadzira Abs Yako Shanduko Workout

Paunenge uine nguva yekudzidzira simba uye cardio mune imwe Workout, edza kuita sangweji maminetsi gumi eab inoshanda pakati. Chitonhodza pasi kubva ku cardio, rova ​​meti kuti urembedze, reverse curls uye mapuranga (zvichida zvinogoneka zvakanyanya pane ese akasimba dumbu rinofamba). Iyi inzira huru yekuchinja kutarisisa kubva ku cardio kuenda kusimba rekudzidziswa; zvinokubatsira zero mune yako abs uye musimboti simba paunenge uchisimudza.

7. Ziva Nguva Yokuzorora

Iwe unogona kutaura kuti iwe wakashanda yako abs zvakanaka kana ivo vachirwadziwa zuva rinotevera. Kunge mamwe mhasuru, iyo abs inopindura zvakanyanya kune yakasimba kudzidziswa mazuva ese maviri. Vashandise zvakanyanya, kazhinji, uye uchaona kufambira mberi kushoma, anodaro Holland. (Ona kuti ungashandisa sei mazuva ekuzorora ekuzorora kuti uwane zvakanyanya kubva pane chero kurovedza muviri.)

6 Maekisesaizi Akasimba-Mudumbu Iwe Unogona Kuita Chero Kwese

Ita chiitwa chega chega (usakanganwa kubatanidza yako yepakati mukati!) Kwemasekondi makumi matatu, uchizorora 30 masekondi pakati pekufamba. Iwe unogona kuwedzera aya akasimba emudumbu kurovedza kuchirongwa chako chazvino chekugwinya kana kuita izvi zvakasiyana sekuita kwako kwepamoyo.

1. Dzvanya uye Ramba

• Rara wakatarisa mudenga mabvi akakotama uye tsoka dzakati twarara pasi.
• Bata pakati uye dhonza mabvi akananga kuguvhu, uchigadzira 90-degree angle nemabvi kuitira kuti shin dzienderane nepasi. Isa zvanza zvishoma pamusoro pemabvi pazvidya.
• Dhinda mapendekete muzvidya, panguva imwe chete uchirwisa kumanikidzwa nemabvi. Chengetedza zvakaenzana zvakaenzana nekumanikidza kubva kumichindwe nezvidya kuitira kuti uchengete iyo 90-degree angle yemabvi.

Bata kwemasekondi makumi matatu.

2. Helicopter

• Rara wakatarisa mudenga mabvi akakotama uye makumbo akati chechetere pasi, maoko akatambanudzwa kumativi, zvanza zvichidzika.
• Bata pakati, tora mweya wakadzika mukati, uye dhonza mabvi muchipfuva.
• Exhale, uchimanikidza kudzika kudzika pasi paunowedzera tsoka kumusoro. (Wepamusoro torso uye wezasi muviri unogadzira 90-degree angle nemakumbo akatsimbirirwa pamwechete.)
• Chengetedza musimboti wakabvumirana, zvigunwe zvigunwe zvakatarisa pasi, uye tanga kutenderera makumbo nenzira yekucherechedza, kuchengeta makumbo akazara uye chiuno chakazorora zvakasimba pasi. Enderera kwemasekondi makumi matatu.
• Wobva watanga kutenderera makumbo uchipesana newachi, uchichengeta makumbo akazara uye chiuno chichizorora zvakasimba pasi.

Enderera kwemasekondi makumi matatu.

Scale up: Flip mapendeti kumusoro kuti utarisane nedenga kuti udzikise kugadzikana uchikura musimboti wechiitiko.

3. Maoko Enguva

• Rara wakatarisa mudenga mabvi akakotama uye makumbo akati chechetere pasi, maoko akatambanudzwa kumativi, zvanza zvichidzika.
• Batanidza core, dhonza mabvi muchipfuva, uye tsikirira tsoka kuenda padenga. Tsoka dzinofanira kuramba dziri pamwe chete nezvigunwe zvakachinjika.
• Inhale uye udzike gumbo rerudyi kunze kurudyi kusvika pazvinobvira, chengeta gumbo reruboshwe richiripo.
• Panzvimbo yakaderera, exhale uye shandisa musimboti kufambisa gumbo rekurudyi kudzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu. Chinja mativi; dzokorora.

4. Kutenderedza Clock

• Nhema kumeso-kumusoro nemabvi akakotamiswa uye tsoka dzakatsetseka pasi, maoko akatambanudzirwa kumativi, michindwe pasi.
• Shingairira musimboti uye dhonza kurudyi ibvi mukati wakananga kuguvhu. Penya kurudyi ibvi kunze (kuvhura mukati mehudyu nzvimbo) uye wedzera gumbo rerudyi kusvikira rave pa45-degree angle. (Rutsoka rworuboshwe runofanira kugara pasi pasi panguva yese yechiitwa.)
• Reverse nzira kune yekutanga chinzvimbo.

Dzokorora kwemasekondi makumi matatu. Chinja mativi; dzokorora.

Ita ichi chakasimba dumbu kurovedza nyore: Chengetedza ibvi rakatarisana regumbo rakatambanudzwa rakakotama netsoka yakatsetseka pasi. 

5. Vanoridza mhere

• Pinda panzvimbo yepuranga rekuruboshwe neforomani akanyatsoiswa pasi uye zviuno zvakasimudzwa kubva pasi. Chibvumirano uye tyaira kurudyi ibvi rakananga kuguvhu nechigunwe chakachinjika.
• Kana ibvi rasvika paguvhu, tambanudza gumbo rekurudyi kunze pamberi pemuviri pakona ye45-degree.
• Nekukurumidza swing gumbo kumashure kunzvimbo yekutanga.

Enderera reps kwemasekondi makumi matatu. Chinja mativi; dzokorora.

6. Tevera Triangle

• Pinda munzvimbo yekusundira-kumusoro nemaoko mutsetse nemapfudzi netsoka hudyu-hupamhi hwakaparadzaniswa.
• Shingairira musimboti uye svitsa ruoko rweruboshwe kunze kwemadhigirii makumi mashanu nemashanu kusvika panogoneka. Ita zvakafanana neruoko rwerudyi, uchiunza maoko padivi nepadivi.
• Tambanudza ruoko rwerudyi kusvika pazvinogoneka pamberi pemusoro. Tevera neruboshwe.
• Dzokera kumashure neruoko rwerudyi pa45-degree angle, uchitevera neruboshwe. (Ruoko rwako rwemaoko runoita kunge uchangoteedzera katatu.) Reverser direction kubudikidza nhanho imwe neimwe.

Enderera, uchichinjisa nzira kwemasekondi makumi matatu.

Ongororo ye